6 Keys to Making Healthier Choices, Big and Small

We all know a few lifestyle choices that we’re making could—and should—be healthier. Most of these choices are probably small, such as choosing vegetables instead of fries with dinner. Others, however, can be harder and more time-consuming. With everything you have crammed into your day, how can you make room for healthy choices?

First, it’s important to remember to start small. Making minor lifestyle changes will be easier and help you develop the discipline to make more major ones.

Some such health strategies you can try out right now include:

● Meal Prep: It’s easy to swing through the drive-thru when you are pressed for time and can’t spend an hour cooking. If you can devote one afternoon or evening to cooking for the week, then a meal prep routine can keep you eating healthy meals even on the go.

● Clean Air: Sometimes we don’t get the breath of fresh air we want or need. If you suffer from chronic allergies, sinus infections, asthma, or a cough, then purchasing an air purifier can remove the majority of the pollutants causing you distress.

● Meditate: Even just 10 minutes of meditation a day can have a powerful impact on stress, anxiety, motivation, and self-esteem. Carving out time in the morning is ideal, so that you can tap into those benefits all day. Try to sit in silence, use a guided meditation app, or start a walking meditation practice.

There are so many other simple ways to sneak in whole-body health strategies, such as taking the stairs, using a standing desk, practicing self-care, and challenging yourself to learn or explore something new. These simple life changes really can add up to big improvements. However, there are some habits that are harder to address. Making more substantial changes can be challenging for some people, especially in the beginning.

These situations might include:

● Weight Loss: For people who are overweight or obese, making choices that burn fat and build muscle take time. If you latch on to a quick fix—fad diets, pills, or surgeries—then you aren’t addressing the root problem, nor are you really making yourself any healthier. Find balance by aligning your diet with the newly updated food pyramid. And follow the CDC’s recommendations for exercise: 150 hours of moderate activity and two days of strength training per week.

● Addiction Recovery: Few things in life are as challenging as overcoming addiction. Exploring new hobbies is one of the most effective strategies for staying the course on the road to recovery. In addition to developing and maintaining a healthy diet, exercise is a great hobby for people in recovery, as it has both a physiological benefit, as well as mental health rewards. Staying active not only improves mood, boosts energy, and prevents disease, but it also protects the brain against the damage caused by long-term drug and alcohol abuse.

● Codependency: People dealing with codependency issues have a tendency to care so much for the well-being of others that they neglect their own health. You have to be able to strike a balance between your dedication to other people and to yourself. This is hard because, in many ways, codependency is also a form of addiction. One of the most effective—and arguably most difficult—health strategies here is to practice saying no. When you agree to serve others as a sacrifice to your own well-being, you are really serving no one. Instead of saying yes, try saying, “Not right now.” Or, you can connect the requestor with someone who has the skills or capacity to help. Most importantly, set healthy boundaries and stick to them. You may even need to write them down so that they feel more solid and you feel more secure.

All too often, we try to make big changes happen overnight, and they rarely stick. Thinking small doesn’t mean you aren’t making progress; in fact, it means quite the opposite. Be honest and open with yourself about what you need to be healthy and happy, and take baby steps toward it.

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from theliferecoverycoach https://www.theliferecoverycoach.com/single-post/6-Keys-to-Making-Healthier-Choices-Big-and-Small

7 Proven Drug Intervention Tips for Families

People that struggle with drugs may deny their addiction. They also may fail to recognize the enormous impact their actions have on others. Interventions help people make the connection between their drug use and how it impacts the people around them.

But drug abuse is a complex medical disorder. It’s not an easy habit to kick or admit to having. As a result, holding an intervention with a substance abuser is challenging. Seeking help from an addiction specialist can be the key to overcoming this enormous challenge.

Addiction specialists can help deliver a successful intervention. They can also help you gain the addict’s trust, point out her path to change, and deliver the right points of leverage if your loved refuses to get treatment.

Holding an intervention, however, is easier said than done. Interventions are highly-charged emotional events that can be uncomfortable, scary, and confusing. So, hosting one takes work and planning.

Below are seven proven drug intervention tips that increase your chances of hosting a successful intervention.

1.Select participants carefully

Interventions impact addicts the most when their closest family, friends, and colleagues attend. You want people that the person thinks to support him fully. These people can bring the truth right to your loved one’s doorstep.

2.Choose what you’ll say well in advance

Focus on behaviors and how they hurt attendees. Be specific, detailed, and honest. Don’t exaggerate about the examples you’re giving. Don’t be wishy-washy or provide the person wiggle room. And don’t attack your loved one personally. That doesn’t get it done. Instead, emphasize love and care, andexplain to them how you can help.

3.Be ready for almost anything

Shame is a drug abuser’s worse nightmare. They’ll go to any lengths to hide the shame of their addiction outwardly, so be ready for anything, including anger and violence. Also, talk through the potential reactions that the person may have and how to handle them if they occur. Focus on being calm and honest, and on minimizing the anger that the person may display.

4.Plan a practical way out for the person

Presenting a problem without providing a solution wastes everyone’s time. It also risks escalating emotions. So, decide upfront what actions you want your loved one to take. Do you want him to enter rehab? Do you want him to stop using immediately? Do you want to offer him a place to stay that’s away from his "triggers?” If you want him to do something, be ready to explain why, when, and how.

5.Address the possibility of inaction beforehand

People require strong motivation to change their thinking and behavior. So, telling someone that you’ll be disappointed if she doesn’t, won’t cut it. Instead, decide on what the consequences will be if they don’t seek help. Consequences might be withdrawing financial support, removing access to shared living arrangements, or firing the person from a job. Also, decide exactly how you will broach the subject.

6.Use warm, open body language

Body language says a lot—, especially in a highly charged situation. Sometimes, your body language says more than your words. Clenching your fists, crossing your arms, and looking exasperated—these things show your loved one you’re frustrated. Instead, try to relax as much as possible, look directly at your loved one, and don’t use body language that she could misinterpret as hostile.

7.Choose the right time

Selecting a time when everyone is available. You also want to choose one when you’re loved one isn’t high, like the morning. Holding an intervention when your loved one is on something is a waste of time. You also want to choose the place carefully. You want a place where the person is comfortable, that’s familiar to him or her, and is private.

These proven drug intervention tips can help you create a meeting that makes an impact and pushes your loved one to act. Holding a successful intervention isn’t easy. So, bringing in a specialist to help you hold an intervention makes sense. Doing so increases the chances you’ll succeed with one.

from theliferecoverycoach https://www.theliferecoverycoach.com/single-post/2018/12/31/7-Proven-Drug-Intervention-Tips-for-Families

How Better Sleep Habits Can Encourage a Healthier Life

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Did you know there is a link between sleep and mental health? It seems how well you snooze could directly affect your mind’s overall wellness. Here’s how the two are related, as well as what steps you can take to improve your slumber so you can enjoy better mental well-being.

Correlated and Correctable

You might be surprised to hear that there is a direct relationship between how well you sleep and your mental health. However, some studies indicate the two are closely connected, and in fact, several mental health issues can impact your sleep habits — and vice versa. Suffering from anxiety, depression, stress, or bipolar disorder can leave you more inclined to develop insomnia. On the other side of the equation, having insomnia can potentially increase your risk for issues such as depression, but that’s not all. According to research cited by Tuck, people with an addiction are from five to 10 times more apt to have sleep disorders. It’s a slippery slope since people will often self-medicate to manage their issues, whether it’s insomnia, anxiety, depression, or other mental health concerns. What’s more, those recovering from addiction need plenty of sleep to heal. Thankfully, regardless of your situation, there are many ways you can improve your sleep habits to help end unhealthy cycles.

Check Your Sleep Environment

Missing out on shut-eye is a frustrating issue, especially if you realize you would feel better with more sleep. Adjusting your bedroom to be more conducive to sleep quality can be a great first step. For instance, the color of your bedroom walls could be contributing to your tossing and turning at night. Generally speaking, calming shades of earthy colors and pale blues tend to promote better sleep, and bold hues can make you feel more alert. The temperature of your bedroom can also be a factor in how well you sleep, though cooler temps tend to be optimal. Aim for a range between 60 and 68 degrees, depending on your comfort level.

Stick to a Schedule

Adopting a good sleep schedule can help you avoid counting sheep. By going to bed at the same time each night and getting up at the same time each morning, you can effectively train your mind and body when to go to sleep. It’s important, however, to stick to the same schedule every day, even on weekends. Entrepreneur points out that you can also benefit from a nightly ritual. A little time unwinding to help you release from the day’s stressors and events can settle you for better sleep. Think of things that help you let go of your anxieties. Do some stretches, go for a stroll, lay out your things for the next day, and take a warm bath.

Lights Affect Your Nights

Spending time in the sun can have a big impact on how well you sleep at night, and it appears the earlier in the day you can take in some sunlight, the better. Try to get outside for a half-hour or so within the first hour after you rise, and expose both your eyes and your skin to the sun’s rays. Hang out on your porch munching on breakfast and surfing the web, or take a walk with Fido. Then, at the end of the day, plan to spend time in dim lighting for a half-hour or so before turning in for the evening. Avoid using electronics right before going to bed, since the blue light from tablets, televisions, smartphones, and laptops can make you feel more energized. Plan on an unlit, fully dark room for the best sleep quality.

Sleep is important to your mental well-being. So, make some adjustments to your environment and daily habits for better shut-eye. Instead of staring at the ceiling, drift off into restful sleep so you can enjoy a happier, healthier life.

from theliferecoverycoach https://www.theliferecoverycoach.com/single-post/2018/12/15/How-Better-Sleep-Habits-Can-Encourage-a-Healthier-Life

7 Tips on Holding an Intervention by David Marion

Does your loved one deny her addiction? Is she reluctant to seek help for her disease? Is she beyond the point of making sound decisions?

Then, it’s time to stage an intervention – https://www.theliferecoverycoach.com/single-post/2018/11/15/7-Step-Guide-on-How-to-Stage-a-Drug-Intervention

Do interventions work? Yes, it can help boost your loved one’s chances of recovery dramatically. Interventions are a proven recovery strategy.

David Marion’s 7 Steps to Stage a Drug Intervention, David L Marion’s Step to a Successful Drug Intervention

Does your loved one deny her addiction? Is she reluctant to seek help for her disease? Is she beyond the point of making sound decisions?

Then, it’s time to stage an intervention.

Do interventions work? Yes, it can help boost your loved one’s chances of recovery dramatically.

Follow these 7 steps to properly stage an intervention – https://www.theliferecoverycoach.com/single-post/2018/11/15/7-Step-Guide-on-How-to-Stage-a-Drug-Intervention

7 Step Guide on How to Stage a Drug Intervention

Does your loved one deny her addiction? Is she reluctant to seek help for her disease? Is she beyond the point of making sound decisions?

Then, it’s time to stage an intervention.

Do intervention work? Yes, it can help boost your loved one’s chances of recovery dramatically. Interventions are a proven recovery strategy.

Interventions show addicts that loved ones are concerned. They spell out the impact his addiction had on family and friends. And they provide a way to encourage and gently push the loved ones to seek treatment.

But not all interventions are the same. Nor do they all happen in the same order or the same steps. Many specialists believe interventions work best when tailored to an individual or a family’s needs. Whatever the case, they can help addicts seek treatment if the intervention is successful.

Below are some critical steps on how to stage a drug intervention.

The key to performing a successful intervention is to remain calm throughout and speak respectfully—even when tempers flare. Staying calm and respectful can help you convince the addict to seek the help he or she needs.

1.Plan your intervention

Conducting an intervention just doesn’t magically happen. You need to plan them out thoroughly. Decide who you want to take part in the process as well as where and when you want it to take place. Also, decide how you’ll get the addict to the location. Make sure each person participating in the meeting chooses what he or she will say and rehearses it.

2.Unite those affected by addiction

Addiction impacts more than just the addict. Include these people in the intervention. Contact co-workers, significant others, family, friends — anyone affected by the addict’s actions and willing to share his or her story with the addict. Each person will take turns addressing the addict.

3. Select a private setting for the intervention

This step, like many in the process, is critical. It can be at a friend’s or a relative’s, or even the addict’s home. Make sure it’s convenient, provides plenty of space, and affords privacy. Also, make sure it’s somewhere where the addict will not suspect an intervention will take place. You never want the addict to suspect an intervention will occur. Catching the addict off guard is critical.

4. Have everyone there waiting

One or more members of the intervention will need to get the addict to the planned location. Make sure everyone is waiting when he or she gets there. If you have an intervention specialist there, he or she can help convince the addict to stay and listen. Once you do that, have each person address the addict and tell them the impact of his or her addiction on the speaker’s lives.

5. Talk to the person behind the addiction

The person you’re trying to reach has no control over their condition. That’s something everyone in the intervention needs to realize and keep in mind. The person they know before is still there deep inside, but be ready for a backlash during the meeting. Remember, it’s not the loved-one talking, it’s the alcohol or drug.

6. Present the facts clearly but lovingly

Among the most critical steps in intervention is to present the facts clearly but lovingly. Make sure the loved one understands exactly they’ve done and how it affected family and friends. It provides evidence for the idea that their disease has gotten to the point where they need help but you need to do it without making them feel like you are attacking them.

7. Present an ultimatum to the addict

The intervention may last for a while. Before it ends, make sure you present the addict with an ultimatum. He either enters a treatment facility, or he faces certain consequences. They need to realize that if they refuse they may forfeit things like financial support, other people covering for them, maybe even banning them from family functions

Holding an intervention can dramatically boost your loved one’s chances of recovering. So, don’t be afraid to consult drug intervention specialist if need be. A specialist can help you plan and stage a successful intervention — one that gets your loved one to seek help.

And don’t give up if the loved one refuses to go to treatment. Your loved one may approach you later after thinking about it. The bottom line: You can’t force someone into treatment, but you can be there when your loved one is ready to do it.

from theliferecoverycoach https://www.theliferecoverycoach.com/single-post/2018/11/15/7-Step-Guide-on-How-to-Stage-a-Drug-Intervention

In Recovery: How Getting Active Can Help

For the millions of Americans who are in substance abuse recovery, it’s important to find ways to cope with stress, anxiety, and the symptoms of depression in healthy ways in order to avoid relapse. Getting your life back on track after a period of addiction takes time, so learning how to handle the more difficult aspects of life will help you stay on track and keep you motivated.

There are many different treatments and methods you can try once you make the decision to get sober, but one of the most utilized is very simple: exercise. Getting active or spending time outdoors can help boost your mental health, keep you fit, and add structure to your day, allowing you to always know what comes next. Physical fitness has so many benefits, not the least of which is the ability to focus on all aspects of your health and create a long-term plan for feeling better.

Keep reading for some great tips on how to get active during your recovery journey.

Know the benefits

Getting out into nature is one of the best ways to reduce stress and anxiety, but it can also have a positive effect on your physical health. People who live in an area where there is no green space around are more often linked to depression, cancer, ADHD, and a higher risk of disease, whereas those who live close to nature typically have a stronger immune system and aren’t as prone to physical or mental illness.

Do something you enjoy

For some people, the idea of getting active when they’re tired after a long day is stressful in itself, so it’s important to find an activity you enjoy. Whether it’s swimming, practicing yoga, playing a sport, or simply playing with your dog in the backyard, doing something fun and turning it into a workout will help you balance your physical and mental health.

Find the right workout for your needs

If you haven’t worked out in a while or if you have existing health issues, it’s important to find the right workout for your needs. Talk to your doctor about the best exercises to try at home, such as walking, weight training, and cardio, and consider setting up a small home gym. It doesn’t have to be a big, expensive endeavor; utilizing tools such as a stability ball, resistance bands, some free weights, and a yoga mat can go a long way toward helping you get fit in the comfort of your own home.

Make time to find balance

When you’re recovering from addiction, and especially when you’re adding an exercise regimen to your sobriety plan, it’s important to take time to focus on your inner self as much as your physical self. Meditation can help; it’s a great practice for people from all walks of life, but can be especially beneficial for those in recovery. It’s easy to get started, and there are a lot of helpful guided meditations you can follow that will help you find inner balance and peace. It’s important, though, to meditate in an area conducive to relaxation so you can truly focus on yourself, especially if you’re at home where distractions abound. HomeAdvisor suggests finding a quiet room or nook where there is natural or soft lighting, calming colors (like blues and greens), few or no electronics, and a natural element or two, such as a plant.

Getting active during your recovery can help in so many ways, but it’s important to make sure you’re going about it correctly. Don’t push yourself, as this can have a negative effect and keep you from reaching your goals. Talk to your doctor about your plans before you get started and make sure you’re on the same page.

from theliferecoverycoach https://www.theliferecoverycoach.com/single-post/2018/11/01/In-Recovery-How-Getting-Active-Can-Help

David Marion – How to Choose the Right Recovery Coach – The Life Recovery Coach

Visit at https://www.theliferecoverycoach.com/single-post/2018/10/06/Sponsor-or-Recovery-Coach-Choosing-the-Right-Recovery-Partner
Trying to decide what would be best—a sponsor or a recovery coach? Choosing the right one at the right time can be crucial in an individual’s recovery. Learning more about each of these key people, however, can help make the right decision. Follow these tips from David Marion to pick the right person for your recovery.

David Marion – Steps to Confronting Addiction to Drugs and Alcohol

There’s no denying it. The signs are all there. Your child is addicted to drugs or alcohol. As a parent, it’s scary discovering your child is addicted. In fact, there’s probably nothing scarier as a parent.

Now, it’s time to act to help your child—and your family. Addiction impacts the whole family—not just the child.

The question is what are you going to do about it? How are you going to get your child and family back on track?

Follow these steps from David Marion to confronting addiction at https://www.theliferecoverycoach.com/single-post/2018/07/27/Saving-Your-Child-6-Steps-to-Confronting-Addiction-to-Drugs-and-Alcohol

How to talk to your kids about substance abuse

Drugs. Alcohol. Tobacco. These things lie in wait for your kids. Even the best-behaved kids encounter them in school and on the playground.

Studies continually show that the chance of kids abusing drugs, especially teens, is less likely to occur if their families have open, honest discussions with them.

That’s why it’s never too soon to talk with your kids about substance abuse—whether you think they’re at risk for these drugs or not.

Starting the Conversation Is Key

Substance abuse is devastating. It hurts the child that’s addicted. It hurts the child’s family. And it hurts society. The cost of abuse in the United States, including drugs, alcohol, and tobacco—exceeds $820 billion…and growing.

But talking with kids about substance abuse is challenging. It’s easy for the conversation to go off the rails no matter how sincere you are with your child. The key is starting the conversation the right way.

Below is some guidance on how to start the conversation with your kids and what to say once it’s started:

Start in an age-appropriate way

It’s never too early to discuss substance abuse with your kids. That’s especially true when it comes to alcohol and drugs. Kids as young as two can associate abuse with being bad for them. The trick is to start the discussion in an age-appropriate way, like using examples on television to make a point.

Let them choose the time and date

Let your child pick the time and place to have the conversation. Tell them you need to talk with them about something critical. That way you’re not catching them off guard. Plus, it eases the process of discussing the topic. Talking with them during driving or when they’re not working on a project, for example, sets up the right environment to express their feelings.

Talk about the harmful effects of abuse

Don’t sugar-coat the bad effects of substance abuse. Tell it just like it is. Abuse damages a young child’s thinking and learning abilities and hurts the performance of certain activities, like playing ports or learning to dance. Abuse and alcohol also can have immediate effects, like getting pregnant, catching an STD, or causing a fatal accident.

Ask them what they already know

Kids are sponges. They can quickly absorb images on television and things overheard in conversations between adults. So, before getting deep into the discussion, ask your kids what they know. Ask them also if anyone has offered them drugs or they’ve seen others using drugs or alcohol. Find out just what your kids know, and then build on it.

Communicate the seriousness of the risk

Among the top goals of your conversation with your kids is communicating about how big a risk they’re taking when they do drugs, alcohol, or tobacco. Warn them that they may hear about how much fun it is or how much good it will make them feel. But that’s a trap. Tell them that even a one-time use can make them addicts.

Warn them about the dangers of peer pressure

Many first-time users succumb to peer pressures. Unfortunately, it can be an occasional occurrence that kids hardly notice. They may be given a beer at a party or asked to take a hit on a joint after a dance or other school function. Peer pressure plays no favorites. Make sure your kids know this.

Other tips on talking with your kids about substance abuse are setting clear expectations, focusing on the positive, and being honest about your own experiences.

The tips above provide guidance on talking to your kids about drugs. Use empathy and understanding in the conversation. If necessary, speak with a professional. Your child’s life and happiness are at stake.

from theliferecoverycoach https://www.theliferecoverycoach.com/single-post/2018/10/17/How-to-talk-to-your-kids-about-substance-abuse